Get Set to Garden


Woman in garden

Plant and Rake Without the Ache
Gardening is a great way to stay active and have fun in the sun. But many Canadians sustain injuries that can be easily prevented with a little know-how.

The right moves
Use the right moves to lighten the load on your back. Kneel, don’t bend, to plant. Change your body position often. Take frequent breaks. Alternate between light and heavy chores. Drink lots of water. And most importantly, loosen-up before you start out.

Warm up
Before you begin any physical activity, warming up is a key factor in preventing injury. Take a walk, even on the spot. Ten to 15 minutes should do it. Don’t forget to lift your knees and gently swing your arms.

Stretch before you start
To plant and rake without the ache, do each of these stretches five times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

Upper Body

1.Extend your right arm over your head.
2.Bend to the left from the waist.
3.Hold for 15 seconds and repeat on the other side.

1.Hug yourself snugly.
2.Slowly rotate at the waist as far as is comfortable to the left, then to the right.

1.In a seated position, bend forward from the hips, keeping your head down.
2.Reach for the ground.

Lower Body

1.Face a wall or tree and support yourself against it with one arm.
2.Bend your right knee and grasp your ankle or pant leg with your left hand.
3.Hold for 15 seconds and repeat on the other side.

2.Reach your hands to the sky.
3.Then bend at the waist and reach toward your toes.
4.Hold for 15 seconds

For more information on health and safety please visit the Ontario Chiropractic Association web site at  or call 1877-327-2273. Dr. George I. Traitses of Infinite Health practices traditional chiropractic, advanced nutrition and anti aging therapy and has been serving the Toronto and Markham communities since 1981. You can reach him at 416-499-5656 or



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